Daily Workout

Weight Lifting Club

Saturday, June 23rd, 2018

Weightlifting

Saturday

Muscle Snatch + OHSQ x5x3
No feet/ no hands snatch 50×2, 60×2, 70×2
SN 70×2, 80×1, 85×1, 90×1, 80×1, 85×1, 90×1, 80×1, 85×1, 90×1- add a kilo each round to the percentages
PC+ J 50×2+2 (2), 60×2+2 (2), 70×2+2 (2), 80×2+2 (2)
BS 50×3, 60×3, 70×3, 80×2, 90×2 (2)
RDL 60×10, 70×10, 80×6 (3)
Crunch Circuit

Swole

Saturday

A. Narrow grip bench x 3×5
B. Close grip bench x 3×5
C. Normal grip bench x 3×5
D. Close grip bench x 3×5
**For this do 3 normal, 3 close, 3 normal, 3 close x 5 sets (rack to reset grip with change), rest 90 sec. bt. sets
**add 5-10% more weight then last week

Friday, June 22nd, 2018

Weightlifting

CL Pull+ CL (high blocks) 50×2, 60×2, 70×2 (2), 80×2 (2)
Sn DL from Deficit w/ 5 second eccentric
70×5, 80×5, 90×5, 100×5, 110×5

Swole

Friday
For 40 minutes @ an easy conversational pace
250m ski erg
500m bike erg
200m run
Rest :60 bt. rounds

Thursday, June 21st, 2018

Weightlifting
Weightlifting

Thursday
off

Swole

Thursday
A. Pause Squat; x3x1 for first rep, then rep 2&3 are no pause
50x3x3
60x3x3
65x3x3
B. Deadlift w/ red bands x 2 reps OtM x 12 sets @ 63%
C. Glute Hame Raise x 10×3
D. Side plank rotations x :30 x 5 sets
E. Reverse hyper x 10×5 @ 20% of bS

Wednesday, June 20th, 2018

Weightlifting
Weightlifting

Wednesday
SN 50×2, 60×2, 70×2, 80×1, 85×1, 90×1
CL+J 50×2+1, 60×2+1, 70×1+1, 75×1+1, 80×1+1, 85×1+1, 90×1+1
BS 50×5, 60×5, 70×5, 80×5, 85x3x5
crunch circuit

Swole

Wednesday
off

Tuesday, June 19th, 2018

Weightlifting
Weightlifting

Tuesday
Slow Snatch 50×2, 60×2, 70×2, 80×2
DB Bench Press x 8×4
Supinated Rows x 10-15 reps x 5 sets
Turkish Get ups x 10 x each side
crunch circuit

Swole

Tuesday
A. Close Grip Bench press; work up to 70% of max, then add red bands to each side until you reach a max
B. DB incline bench press x 10×5
C. Chest Supported KB rows x 10×4
D. Side delt raises x 10×5
E. Tricep push downs x 3-5 sets w/ bands
F. Hammer curls x 10×5

Monday, June 18th, 2018

Weightlifting
Weightlifting

Monday
Push Press+BTNJ 50×2, 60×2, 70×2, 80×2
Jerk 70×2, 80×2
Jerk Balance 50×3, 60×3
Jerk recovery to a medium heavy double
Back Squat 50×5, 60×5, 70×5, 80×5

Swole

6.18 – 6.24
Monday
A.  EZ Bar Squat – work up to 80% of 1 rep max, then add red bands to each side and keep adding red bands until you reach a max rep with accommodating resistance 
B.  Sumo Dead lift; work up to 80% of DL (conventional) then hit 3 reps x 5 sets
C.  Glute Ham raise x 3 sets of Amrap @ 2121 tempo
D.  Reverse hyper x 10×5 @ 25% of 1 RM BS
E.  Abwheel roll out x 10×5 

Sunday, June 17th, 2018

Weightlifting
Weightlifting

Sunday
Off

Swole

Sunday
Off

Saturday, June 16th, 2018

Weightlifting
Weightlifting

Saturday

CL (pause at knee) 50×2, 60×2, 70×2, 80×2
CL pause in the catch x3 70×2 (2), 80×2 (2)
CL 70×2, 80×2
FS bottom up 50×3, 60×3, 70×3 (5)
arms                                           

Swole

Saturday
A.  Narrow grip bench x 3×5
B.  Close grip bench x 3×5
C.  Normal grip bench x 3×5
D.  Close grip bench x 3×5
**For this do 3 normal, 3 close, 3 normal, 3 close x 5 sets (rack to reset grip with change), rest 90 sec. bt. sets
E.  Board press x 8 x 4
F.  Lat pull downs x 10-15×5
G.  Floor db skull crushers x 10×5
H.  BB curl x 10×5 sets

Friday, June 15th, 2018

Weightlifting
Weightlifting

Friday
SN Balance 50×2, 60×2, 70×2, 80×2, 90×2
SN (Blocks at knee) 50×2, 60×2, 70×2, 80×2
SN (Hang at Knee) 70×2, 80×2
SN pause at knee 70×2, 80×2
SN 80×2
SN Grip PP x10x3, light to medium
BS 50×5, 60×5, 70×5, 80×3
crunches etc     

Swole

Friday
Cardio day
5 minute run
5 minute BE
5 minute row
X3 rounds
**all @ conversational pace

Thursday, June 14th, 2018

Thursday
Off

Swole

Thursday
A.  Pause Squat; x3x1 for first rep, then rep 2&3 are no pause
50x3x5
60x3x5
B.  Deadlift w/ red bands x 2 reps OtM x 12 sets @ 60%
C.  GRU x 10×3
D.  Side plank rotations x :30 x 5 sets
E.  Reverse hyper x 10×5 @ 20% of bS